Fall has officially arrived!

Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding.

I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread).

I’ve started leaning into what fall actually offers: structure, rhythm, and a sense of calm that fuels growth. The cooler weather alone helps regulate your nervous system, and fall creates a powerful “fresh start” effect (this has been sooo noticeable for me)!

If you’ve been feeling that pull to reset your workouts, nutrition, or mindset, this is your sign to do it NOW. You don’t need to wait for January to shift from chaos into intentional action with your life.

This is the season to slow down with purpose, and actually DO the sh*t you said you’d do this year. Decide what matters for you, get laser-focused, and pour your energy there so you CAN be excited (and in control) as we head into the holiday season!

Episode recap:

• My past mindset and struggles with the fall season
• The real reasons fall feels both calm AND motivating
• How the “fresh start” energy of fall impacts motivation
• Simple shifts to help you transition from summer chaos to fall intentionality
• How to assess your mindset, time management & what’s actually fueling you right now
• Why clarity, purpose & focused action matter MOST in this season

Links/Resources:

• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

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If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE.

From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t responding the way it used to, I’ve had to figure it out, out one step at a time.

I’ve made necessary adjustments to my nutrition, supplements, and workouts. Ultimately, I really needed simplicity, intentionality, and to listen to my body in this not-so-straightforward season.

Whether you’re navigating perimenopause, health challenges, or another hard time in life, it’s okay to pivot. It’s okay to give yourself grace when you need it, but…it’s also okay to give yourself some tough love when you’re sliding into excuses (I’ve had to do this a LOT recently)!

You’re not alone in this, and I promise - you CAN still build a body and life you love!

Episode recap:

• A real-life update on where I’m at with my health, macros & fitness
• My perimenopause journey so far + common symptoms women experience
• My experience working w/ an online health platform + health challenges I faced at the start of 2025
• The specific + frustrating symptoms I struggled with over the past year
• Key changes I made in my health routine + supplements that have been most impactful
• How I simplified my nutrition, cut back on alcohol & adjusted my workouts
• Why finding simplicity AND listening to my body has been a game-changer
• Why you need to channel your “inner Kristy”

Links/Resources:

• Save $100 when you use Winona
• Bucked Up Creatine
• Kion EAAs
• Promix Debloat
• Promix Collagen
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here!

If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode.

I know it can feel overwhelming or confusing when it comes to macro calculations (this is something I hear often). While getting clear on your numbers for your goals definitely matters, perfection is NOT the assignment.

Real, lasting results come from consistent and “imperfect” reps along the way!

The biggest takeaways I have for you? Do NOT rush this process, stop “winging” it, and quit overthinking. It’s totally possible to build a body you LOVE and achieve long-term results (no perfection required)!!

Episode recap:

• How to figure out your ideal macro ratio + what those breakdowns actually look like
• Tips for setting your “ideal” bodyweight goal when working toward body recomp
• Calorie-dense, nutrient-rich foods that give you more “bang for your buck”
• How to increase protein without pushing your overall calories too high
• A practical breakdown on adjusting weekday calories if you typically eat more on the weekends
• Key reminders to help you take action & keep moving forward

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
• Ep. 208 | Messy Macros: Why Imperfect Tracking Will STILL Bring You Results | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.”

But..let’s be real. Life never ACTUALLY looks like that!

There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around).

Ultimately, you can’t mess up macro tracking…unless you quit. It’s a skill (just like anything else), and it takes time, patience, and a willingness to keep showing up!

No, tracking macros isn’t forever. But…the knowledge and awareness you gain IS, and is incredibly powerful. None of my clients’ successes come from being “perfect”, because perfection isn’t required!

I hope you choose to ditch that all-or-nothing mentality, stay consistent, and realize you CAN make macros work for your life, friend!

Episode recap:

• Why “consistent as possible” tracking matters MORE than perfection
• Understanding that real life ≠ perfect macros
• Why macro fatigue is normal (and not a failure)
• Common struggles that cause people to fall off with tracking
• Why consistency > perfection always wins w/macros
• Tips for handling eating out, social events & vacations
• What to do when you’re feeling stuck or burned out with tracking
• Simple & doable ways to get started this week

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them!

This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals.

If you’ve ever felt like tracking was “too much,” overwhelming, or just plain confusing, this episode is going to make it feel sooo much more doable!

Real talk: if you’re not measuring, you’re just guessing. You can’t “guess” your way into a stronger, leaner, or healthier body. Tracking gives you the clarity to see what’s really going on, and from there, you can decide where to adjust.

That’s where the freedom comes in, because you learn what works for you without cutting out foods, or living by certain “food rules”!

Remember - tracking macros is NOT about being perfect. It’s about building consistency, awareness, and creating the body (and confidence) you want!

Episode recap:

• Why tracking macros really matters (and NOT obsessive)
• Simple ways to start tracking + make it feel doable
• How to set macro targets that match your goals
• Tools & tips to make tracking easier and more effective
• Common mistakes to avoid when tracking your food
• Why macro tracking actually gives you MORE freedom with food
• Action steps you can start implementing this week

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein.

The truth though? You need all THREE if you want lasting results on your fitness journey!

Once I really learned about macros and how to apply them in my everyday life, my body started changing in the ways I wanted it to. That’s exactly what I want for you, too, and why I’m “decoding” macros for you in today’s episode!

Protein, carbohydrates, and fat ALL have a place in your diet. When you combine all three macros on your plate, your body runs better, your cravings go down, and food finally starts working with you, instead of against you!

It’s time to stop obsessing, start learning, and give your body the fuel it needs to perform, recover, and THRIVE!!

Episode recap:

• Why understanding macros = the ultimate food freedom
• Why protein is the “builder” macro + why most women need more of it
• Why carbs are your primary energy source + how they actually fuel your body
• Why fats are the regulator macro + why they’re ESSENTIAL
• How to build balanced plates with all 3 macros
• Simple action steps you can start TODAY

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
• Ep. 201 | Protein, Progress, and Protecting Your Muscle as You Age with Liz Plosser
• Get 20% off your Kion supplements HERE
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS!

If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals.

That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)!

You may be wondering “WTF are macros, really?!”. Basically, macronutrients are what food is made of - protein, carbs, and fats. They’re not another fad diet like Keto or Weight Watchers, and they’re different from calories.

Most people think they’re eating healthy, but don’t actually know what their breakdown looks like. This step is sooo important, and you can’t skip it if you want to see long-term results with your health!

This series is all about education that leads to actual implementation, so you can start seeing the body recomp results you’ve been chasing. Let’s keep it real, simple, and unf*ck macros together!

Episode recap:

• Why you can’t get the body you truly want without first understanding macros
• The 3 macronutrients + what “tracking macros” actually means
• Calories vs. macros + why knowing the difference changes everything
• Why the breakdown of your food matters more than you think
• The “all the rules” cycle that keeps women stuck in health & fitness + how to break free from it
• What to do if you’ve already hit your macros for the day, but you’re still hungry
• How eating intentionally and learning your body’s needs leads to more control + ultimate food freedom

Links/Resources:

• Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention.

I want to break your questions down here, so you can apply these strategies to YOUR real life!

We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations.

We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more.

This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress.

The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time!

Episode recap:

• How to align your year-long nutrition and fitness phases with YOUR life & goals
• What changes (and what stays the same) in your workouts across each phase
• Simple ways to track your phases with a planner, calendar, or sheet
• How to approach vacations without stressing over your current phase
• Why weekly calories matter more than obsessing over daily numbers
• A peek into my daily schedule + why it’s never “perfect”
• Why living in a constant cut is a recipe for burnout
• How to phase if you still have significant fat loss goals
• What calorie adjustments should really look like week-to-week
• Navigating nutrition when fresh food isn’t always available
• Staying motivated long-term without falling for quick fixes
• What to focus on in the gym during a cut
• My take on daily step goals + what actually counts
• How to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yet
• Why maintenance levels shift over time + how to embrace those changes

Links/Resources:

• Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
• Ep. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About)
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show